3 Strict Pull Ups
3 Front Squats *
3 Bar Facing Burpees
*Add weight to barbell every 5 Rounds
*Goal of this workout is to complete a round every 1:00-1:30 or faster.
Rounds 1-5: 60-65%
Rounds 6-10: 65-70%
Rounds 11-15: 70-75%
Rounds 16-20: 75-80%
Be careful with the weight selections here. You can take the bar off a rack if needed. This should be done with some urgency but be sure to follow our classic approach: Move Well, then fast. All movements, all the time.
SUGGESTED WARM UP:
- 30 Seconds Pigeon Pose + 30 Seconds Couch Stretch (each side)
- Gently roll quads and glutes
- 3 Rounds: 6 Step Ups + 4 Scap Pull Ups + 2 Burpees
- Stretch / Mobilize front rack and wrists